The common cold: stay healthy this season with these tips for treatment and prevention

Each year, my office is flooded with calls asking about treatments for symptoms associated with a cold: achy body, runny nose, scratchy throat, hacking cough, stuffy head and the general rundown feeling that sends us to bed.

The common cold is an acute viral infection that inflames some or all of the airways--nose, throat, sinuses, larynx, trachea and bronchi. Many viruses can cause common cold symptoms, but usually rhinovirus or influenza is the culprit. Secondary bacterial infections, such as bronchitis, often occur too. After a one- to three-day incubation period, a cold usually starts with throat or nose discomfort followed by sneezing, runny nose or malaise. Most colds last four to ten days; however, it is not uncommon to develop respiratory irritation that hangs on long after the infection is gone.

natural strategies for the common cold

Believe it or not, you can shorten your cold's duration through treatment and rest. So pick up the telephone and call in sick if you are not feeling well. Not only is it important to get plenty of rest in the early stages of a cold, it's important not to spread your germs around the workplace. While you are resting, keep clear liquids close by, and drink plenty and often; dehydration hinders the immune response.

Then think about nourishing your body for health. Avoid stressor foods such as caffeine, sugary and highly processed foods, alcohol and mucus-producing foods (dairy products and refined carbohydrates). Instead, concentrate on eating more fruits and vegetables. Soups and stews with small amounts of whole grains and beans, miso and meat broths are nutrient-packed, cold-fighting foods. Adding horseradish to your favorite dishes and dressings will help to reduce sinus congestion as well. Finally, avoid becoming overstressed.

herbs for the common cold Garlic acts as a broad-spectrum antimicrobial. The active agents in this plant have a particularly strong effect on the mucus membranes and the respiratory system. I suggest incorporating it into the diet in a couple of ways:

1. As part of an immune-boosting soup that also includes onions, shiitake mushrooms, fresh gingerroot, carrots, celery, parsley and miso broth.

2. As an antiviral "appetizer." Add 1 tsp. of freshly chopped garlic to 1 Tbs. of mashed potatoes with fresh parsley, and eat on a whole wheat cracker or slice of whole wheat toast.

Echinacea is well known for its immune-boosting activities. It stimulates the body's defense system and increases secretions from your lymph nodes, mucus membranes and skin (sweating)--all of which help shorten the duration and reduce the severity of colds, flu and upper respiratory infections. It's best to use the herb at the first signs of a cold.

I recommend taking 1 tsp. of liquid extract every 2 hours for the first 2-3 days of the cold and then dropping the dose to 3 times a day until the cold has cleared up.

Andrographis has immune-enhancing and anti-inflammatory actions that can significantly shorten the common cold and reduce its severity too. One study showed colds clearing up in 4 days. The standard dose is 500mg 3 times a day for prevention and up to 1,000mg 4-6 times a day to relieve symptoms.

tea remedies

Drinking warm herbal teas several times a day will help to hydrate the body, increase sweating and reduce fever. At the first sign of a cold, I make a tea blend of equal parts of yarrow flowers, elder flowers, linden flowers, catnip and peppermint leaves. I add 1 tsp. of the mixture to 8 oz. of boiling water, and steep 3-5 minutes covered. Sweeten with honey, if desired. Drink several times a day.

To treat a cough, make a calming tea from equal parts of licorice root, anise seed, mullein leaves and wild cherry bark. Add 1 Tbs. of the mixture to 8 oz. boiling water. Steep for 5 minutes, and drink several times a day. This tea will help to soothe the mucus membranes and move phlegm out of the lungs. Note: If you suffer from hypertension, leave out the licorice root since it can raise blood pressure and may interfere with blood pressure medications.

If you have a head cold with congestion, a helpful tea to clear the nasal passages can be made from equal parts of elder flowers, eyebright and fenugreek seed. Steep 1 tsp. in 8 oz. of boiling water for 3-5 minutes, and drink several times a day. Fenugreek seed can also be taken in 300-500mg capsules 3 times a day to decongest the upper respiratory passages.

Mary Bove, ND

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